Including mobilisation work in your training routine will make you more resilient to injuries, make you more comfortable on the bike and improve your performance. Cycling many health and fitness benefits but, on its own, has very limited movement patterns. This mobilisation routine focusing on your back and lower body will help reduce tightness in those areas and make you less prone to injury.

Look here for a video of the Upper Body Mobilisation Routine.

What is mobility?

We talk about mobility in terms of degrees of freedom. This is the range of movement that you have at each joint. Whether the activity, limitations in all or any of your joints will result in lower performance and a greater risk of injury.

So, is it just a stretching routine?

Traditionally flexibility work, such and stretching, and release work, such as massage or using foam rollers and trigger point balls, has been conducted separately. However, within the Great Britain Cycling Team, we have found that the most effective way to bring about change is to first ‘free’ the tissue using an implement of choice and then stretch or work through range.

What will I get out of it, how much should I do and when should I do it?

Including mobilisation work in your training routine will make you more resilient to injuries, make you more comfortable on the bike and improve your performance. Although it can be beneficial to do some before or directly after riding, for improvement you should dedicate 15-20 minutes 2-3 times per week to it. This can be anytime when you won’t feel rushed and you can focus on the movements.

Do I always have to do the same routine?

As you become more familiar with the exercises, you will learn which are most appropriate and effective for you. You don’t have to perform them all and developing an intelligence and understanding of your own body is a key part of the process.

Before you undertake any form of physical activity or make significant changes to your routine it is a good idea to check with your GP that you are able to undertake the intended programme.